The kate effect
balancing body, mind, soul

Recipes

RECIPES


 AMARANTH MUFFINS

Amaranth is a powerful grain with more protein than wheat.  It is high in the amino acid lysine, which is well absorbed in the digestive tract.  It is high in calcium, magnesium, iron and fiber, as well as in polyunsaturated fatty acids. 

    - 2 cups organic amaranth flakes (lightly crushed Arrowhead Organic Mills) 

    - 1  1/2 tsp orange peel (washed, grated) 

    - 1 tbsp baking powder

    - 1/2 tsp sea salt 

    - 2 cups whole wheat pastry flour

    - 1/3 cup maple syrup

    - 1  1/2 cups soy milk

  • Preheat the oven to 375 degrees F
  • In a medium bowl, mix dry ingredients together
  • In a small bowl, combine liquid ingredients
  • Add liquid ingredients to dry ingredients, and gently mix until moistened
  • Quickly spoon the batter into a lightly oiled muffin pan, or use a silicone muffin pan to avoid oiling
  • Fill cups 3/4 full
  • Bake for 12 - 15 minutes, or until done
  • Remove muffins from pan and cool before serving

Makes about 2 dozen muffins.


BASIC DAILY MISO SOUP

Miso is fermented soybean paste used to flavor various dishes, but most widely used to season soups, like bullion.  Miso’s natural fermentation process creates a combination of enzymes that strengthen and nourish the intestinal tract.  The best quality Misos are aged over two or more summers. 

Basic Daily Miso Soup encompasses the use of miso, a small amount of sea veggies to mineralize the blood, and a variety of veggies.  The balance of these ingredients creates a strengthening energy vital to life!

Your homemade Basic Daily Miso Soup should be light and brothy, like a consommé with veggies.  The flavor should be delicate, and not too salty.  This is the traditional broth cooked in the Orient for the first meal of the day.  So keep it light, fresh-tasting, simple, and delicious. 

    - 3 cups spring or filtered water

    - 1-inch piece of wakame (per cup of soup) soaked until tender (about three minutes) and diced

    - Several pieces of a few veggies, thinly sliced…onions made into half-moons, daikon matchsticks, carrot coins, finely shredded Chinese cabbage or head cabbage, diced winter squash, tiny tofu squares, etc.  Vary the veggies each day. 

    - 1/2 - 1 tbsp barley or brown rice miso per cup of broth

    - Fresh scallions, thinly sliced, for a garnish

    - Bring the water and wakame to a boil, cover and simmer over low heat for about 3 minutes. 

  • Add some veggies and simmer, covered, over low heat for 3 - 4 minutes, until just tender
  • Remove a small bit of broth and put it into a bowl, add the Miso and stir it up to dissolve the miso, then stir it back into the soup
  • Simmer, uncovered without boiling for 3 - 4 minutes more*
  • Serve garnished with fresh scallions

Tips:

*Remember not to boil the miso soup.  The beneficial enzymes in the miso need warmth to activate, but boiling them will destroy their benefits, leaving you with nothing but flavor.  Remember to do the trick of dissolving the miso in a bit of broth and then returning the broth and dissolved miso back into the soup. 

Also remember that garnish isn’t just for making it pretty.  Garnishing adds a final touch of fresh, light energy to a soup that has cooked over fire for several minutes.  All soups need a kind of garnish.  That can include anything raw and fresh, for instance, scallions, parsley, sprouts, grated carrot, daikon, or ginger root and even lemon zest. 

Daikon, radishes, miso, wakame, and ginger root can be found at Whole Foods.  


CHIA PUDDING

This is a superfood powerful breakfast and easy to bring along when you travel as well!  The chia seed is originally from Central America.  Folklore attests it was cultivated by the Aztecs, and was so valued that it was given as an annual tribute by the people to their rulers.  This is a real, ancient super food.  

The chia seed is rich in Omega 3 fatty acids which most of us are deficient in.  They are also packed with calcium, potassium, magnesium, iron, zinc, and are a complete protein.  Plus, they have plenty of fiber and do wonders for your digestion.  

        - 3 tbsp chia seeds

        - 1/3 cup almond milk, coconut milk

        - 1 dash sea salt

        - banana

  • Mash and puree banana with a fork, then add ingredients and mix together
  • Let sit for at least 15 minutes, or leave it in the refrigerator over night and it will be waiting for you in the morning
  • Customize it with whatever you have handy.  Try chopped nuts, berries, fruit, or add a dash of cardamom or cinnamon! 

I love adding a tablespoon of raw cacao powder, and sprinkling some cocoa nibs on top for a real dessert-like pick-me-up!


CRUNCHY TUSCAN KALE SALAD

As hearty dark leafy greens or cruciferous veggies come into season, they are at their most tender, sweetly flavored, and delicious.  Incorporating them into your daily eating will make you strong, as they provide the most of the vitamins, minerals, and fiber we need to nourish our vitality.

        - 1 bunch tuscan kale (also known as lacinato kale and dinosaur kale) 

        - 1 tsp avocado oil

        - 3/4 cup coarse bread crumbs

        - 1 clove fresh garlic, mashed

        - 1/2 tsp sea salt

        - 1/8 tsp cracked black pepper

        - 1 pinch crushed red pepper flakes

        - 3 tbsp avocado oil

        - Juice from 1/2 fresh lemon

  • Rinse the kale leaves and towel dry
  • Shred the kale leaves, removing the stems if they are thick
  • Place a teaspoon of avocado oil in a skillet over medium heat
  • Sauté the breadcrumbs in the skillet until golden brown, about three minutes, and set aside
  • Mix garlic, salt, black pepper, red pepper flakes, remaining avocado oil, and lemon juice together
  • Adjust the seasonings to taste and mix well
  • Toss kale, breadcrumbs, and dressing to coat
  • Allow to marinate for about 5 minutes before serving 

Makes 3 - 4 servings


SCRAMBLED TOFU

        - extra virgin olive oil (EVOO)

        - 1/2 small leek, split lengthwise, rinsed well, and sliced on the diagonal

        - 1 pinch sea salt

        - 5 - 6 button or crimini mushrooms, brushed free of dirt, thinly sliced

        - 1 small carrot, chopped into fine matchsticks

        - 1/2 red bell pepper, peeled, seeded, finely diced

        - 1 pinch turmeric

        - 2 - 3 fresh scallions, thinly sliced on the diagonal

        - 10 oz extra firm tofu, coarsely crumbled by hand

        - 1 small bunch of kale, stem tips trimmed, left whole

  • Place oil and leek in a deep skillet and turn heat to medium
  • When the leeks begin to sizzle, add the salt and mushrooms
  • Sauté until the mushrooms begin to release their juices, about 3 minutes
  • Stir in carrot, pepper, turmeric, and a light seasoning of salt
  • Add a small amount of water, cover and steam for 3 - 4 minutes
  • Remove cover and stir well to loosen tofu and combine ingredients
  • Transfer to a serving bowl and cover loosely
  • While the tofu cooks, bring a medium pot of water to a boil and cook kale until bright green and crisp-tender, about 2 - 3 minutes 
  • Drain and slice into bite-sized pieces
  • Serve the tofu on a bed of kale greens on individual plates

CHOCOLATE CHUNK COOKIES

        - 1 stick Earth Balance 'vegan butter' (8 tbsp), softened

        - 1/2 cup brown rice syrup

        - 1 tsp pure vanilla extract

        - 1 1/4 cups whole wheat pastry flour

        - 1/4 cup semolina flour

        - 1 pinch sea salt

        - 1 large pinch ground cinnamon

        - 1/2 tsp baking soda (also add 1/4 tsp baking powder for fuller cookies) 

        - 1 bar dark chocolate, coarsely chopped

        - 1/2 cup pecans, coarsely chopped

  • Preheat oven to 350 degrees F, and line 2 baking sheets with parchment
  • Combine Earth Balance, rice syrup, and vanilla in a mixing bowl and whip until creamy
  • Add flours, salt, cinnamon, and baking soda
  • Mix by hand to create a soft dough
  • Fold in chocolate and nuts
  • Using a spoon, place cookies on baking sheet, leaving 2" between them for spreading (12 per tray) 
  • Press lightly on the cookie with your fingers to flatten them slightly
  • Bake for 18 minutes, but check on them before due to differences in oven temperatures 
  • Transfer to a wire rack to cool completely

Makes about 24 - 30 cookies


PLANT-BASED PUTTANESCA SAUCE

        - extra virgin olive oil (EVOO)

        - 2 - 3 fresh garlic cloves, crushed

        - sea salt (optional)

        - 1 pinch red pepper flakes

        - 1/2 red onion, diced

        - 1 can organic tomatoes, diced

        - 3 - 4 tbsp capers, drained, but not rinsed, (remember capers are salty)

        - 12 - 18 oil cured black olives, pitted and coarsely chopped

  • Place a small amount of oil (or veggie stock) and garlic in a skillet over medium heat
  • When the garlic begins to sizzle, add a pinch of salt, red pepper flakes, and onion, and sauté for 1 - 2 minutes
  • Add tomatoes, capers, and olives, and stir well  
  • Season lightly with salt and cook, stirring occasionally for 5 minutes
  • Serve with whole wheat or brown rice pasta, preferably fusilli or even serve on fresh bread bruschetta-style

Makes 4 - 5 servings


BANANA 'ICE CREAM'

In a blender…

        - 1 frozen banana (If frozen solid, let it thaw a little bit, two hours of freezing is ideal) 

        - 1 tsp non-alcoholic vanilla extract

        - nutmeg, fresh fruit

  • Blend up both ingredients until smooth
  • Top with cinnamon, nutmeg, or fresh fruit

Makes 1 serving

“ I scream, you scream, we all scream it’s not ice cream!”


BASIC CHOCOLATE MOUSSE

        - 1 package silken tofu

        - 2 tbsp cocoa powder

        - 1 tsp non-alcoholic vanilla extract

        - 1/2 cup maple syrup

  • Blend all ingredients until smooth
  • Refrigerate and chill, then serve 

Nobody will know that it is purely plant-based… delish!


GREEN GODDESS SMOOTHIE

(Courtesy of Kris Carr)

In a blender, add…

        - 1 avocado*

        - 1 - 2 pieces of green apple, pear, banana, berries, cantaloupe

        - 1 cucumber, peeled if not organic

        - 1 fistful kale, romaine, or spinach

        - coconut water, or purified water

        - stevia to taste

        - sprinkle of cinnamon or cacao (optional) 

*Coconut meat or raw almond butter can be substituted for avocado.


GET GREENS BREAKFAST DYNAMO

In a blender, add…

        - 2 cups spinach

        - 2 cups cucumber, peeled if not organic

        - 5 stalks celery

        - 1 tsp ginger powder, or 1/2 inch ginger root

        - 1 bunch parsley

        - 2 green apples

        - Juice of 1 lime

        - Juice of 1/2 lemon

Makes 3 - 4 servings 


MACARONI & CHEESE

VEGAN AND *FODMAP STYLE

            - Entire package of gluten free brown rice fusilli or macaroni

            - 1 1/2 cups pumpkin puree (used canned with no sodium or steam a pumpkin, remove skin, remove seeds and puree the fleshy pumpkin)

            - 1/2 cup plant-based milk (coconut or macadamia are the creamiest)

            - 1 drop oil of oregano (or 1 tsp dried oregano)

            - 1/2 tbsp fresh lemon juice

            - 4 tbsp organic nutritional yeast flakes (valuable source of protein, amino acids, vitamins, and fiber)

            - 2 tbsp green tips of spring onion (FODMAP diet request, no bulb of onion should be consumed due to the fructans in the onion which are malabsorbed in the small intestine. This means they are not digested properly and ferment in the small intestine causing bloating, gas, constipation and diarrhea.)

            - Himalayan sea salt, to taste

  • Cook pasta as per package instructions
  • Heat a pan over medium heat, add milk, herbs, pumpkin puree, stirring constantly
  • Combine all ingredients well, then turn to low heat and add nutritional yeast 
  • Keep stirring until mixture gets thick (if too thick add milk, too thin add more nutritional yeast)
  • Season with salt to taste
  • Once desired consistency is obtained, turn off heat and add cooked pasta and onion tips
  • Combine pasta with sauce and coat evenly
  • Distribute mixture into bowls and add garnish of fresh onion tips and nutritional yeast flakes
  • Makes about 4 large bowls

*Please refer to my Nutrition services page and contact me for the treatment of IBS with the *FODMAP diet.


CHOCOLATE, BANANA AND MACADAMIA COOKIES

VEGAN AND *FODMAP RECIPE

            - 2 large ripe bananas, peeled

            - 1 - 2 tbsp organic raw cacao nibs

            - 1/2 cup raw macadamia nuts, halved

            - 1 pinch fine grain Himalayan sea salt

            - 1 tbsp organic virgin coconut oil, for oiling the cookie sheet

            - 1 cup wheat-free oats 

            - 1 tbsp organic virgin coconut oil for cooking

  • Preheat the oven to 350 degrees F
  • Grease baking tray with some coconut oil
  • While oven is heating, use a fork to mash the bananas into a puree consistency
  • Add oats and mix well
  • Add macadamia pieces, cacao nibs, and salt and mix until ingredients are thoroughly combined
  • Use a small ice cream scoop scooping a small ball of cookie mixture and place it onto the greased cookie sheet. Lightly press down to make the ball about 2” in diameter. (Using the small cookie scoop allows for consistency in the size of all cookies.)
  • Lightly sprinkle unsweetened organic coconut flakes on top (FODMAP diet restricts coconut flakes to 1/4 Cup maximum. This option should only be used after your IBS has been treated for several weeks. If just starting the FODMAP diet, do not use coconut flakes. The cookies are delicious without them.)
  • Bake for 15-20 minutes, checking the cookies at the 15 minute mark
  • Remove from the oven and allow to cool or better yet, enjoy them warm

*Please refer to my Nutrition services page and contact me for the treatment of IBS with the *FODMAP diet.


BEFORE YOGA TURMERIC SMOOTHIE

           - 1 roughly chopped red bell pepper

           - 1 cup frozen strawberries

           - 1/4 tsp turmeric powder

           - 1/8 tsp ground black pepper

           - 1/2 cup coconut milk

           - 1 tsp maple syrup or brown rice syrup

           - 1 cup fresh squeezed orange juice

  • Blend all ingredients. 
  • Consume 30 minutes to an hour before yoga class to hydrate, energize, cleanse and lubricate

 

ORGANIC VEGGIE STEW

     - 10 - 12 oz mushrooms, sliced, then cut in half

     - 1 small yellow onion, chopped

     - 3 organic carrots, 1/2" chunks

     - 2 organic celery stalks, 1/2" chunks

     - 1 or 2 cloves garlic, minced

     - 1/2 tsp rosemary

     - 1/2 tsp thyme

     - 1/2 tsp ground pepper

     - 3 T organic tomato paste

     - 2 T low sodium soy sauce

     - 1/4 C gluten-free flour

     - 3/4 C red wine, preferably dry

     - 4 C small red potatoes, quartered or smaller

     - 4 C organic veggie broth, homemade or 4 cups low sodium organic store bought

     - 1 or 2 cups spinach or chopped kale, optional to be added prior to serving

     - chopped fresh parsely flakes to add freshness to final dish

     - 2 bay leaves

  • Sauté in a medium pot on medium heat until they reduce and sauté in their own liquid, careful not to burn them
  • Add onions, carrots and celery and continue to sauté another 2-3 minutes 
  • Stir in garlic, rosemary, thyme, pepper...sometimes I add sage too
  • Stir in tomato paste, soy sauce, flour, then wine
  • Stir in potatoes
  • Stir in vegetable broth
  • Add bay leaves
  • Cover and simmer about 45-55 minutes
  • Remove bay leaves
  • Serve by adding greens into each bowl and then scouping the veggie stew on top of the greens
  • Add parsley, not just for pretty, but to add fresh light energy!
  • Enjoy during days and nights when warmth is needed.
  • Stew freezes well and can be reheated for any evening.
  • Also, if organic veggies are not used, please clean veggies extra well with Young Living Thieves Fruit & Veggie Wash. Check my Essential Oils page or contact me to join Young Living using my membership # 1564335.
  • Enjoy!

 

BLEACHED BLONDE BROWNIES

- 2 C almond butter

- 1/2 C unsweetened applesauce

-  2 tsp non alcoholic vanilla extract

- 3/4 C oat flour

- 1 T baking soda

- 1/4 tsp salt

- 1 C coconut sugar

- 1/2 C dairy-free, grain sweetened chocolate chips for batter and an additional 1/2 C to sprinkle on top (Lilly's brand is excellent)

- 1/2 C unsweetened almond milk

- 1/2 C sliced almonds

  • Preheat oven to 350 degrees F
  • Place parchment paper in a 9 x 12 baking dish.
  • Add almond butter and applesauce into a mixing bowl and stir combining ingredients
  • Add vanilla extract, flour, baking soda, salt and sugar and  stir, combining ingredients
  • Add 1/2 cup of chocolate chips and almond milk combining all ingredients
  • Pour ingredients into the baking dish and sprinkle top with additional chocolate chips and sliced almonds, optional
  • Bake for 15-20 minutes
  • Brownies will still be gooey when removed from oven
  • Remove from oven.  After 1 hour, they will firm up and can be sliced up and enjoyed.